Mashed Potatoes with Ham Recipe
Mashed Potatoes with Ham has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Vitamin B6, Thiamin and Niacin.
The food contains 30.4g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 26 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Mashed Potatoes with Ham has been given a composite ranking of 31, and in moderation.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 57% | |
| Calories from Carbs | 23% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Thiamin
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 222 IU | 4.4% | Top 30% | High |
| Retinol | 60.4 mcg | |||
| Vitamin C | 3.2 mg | 5.3% | Mid 40% | Average |
| Vitamin D | 20.4 IU | 5.1% | Top 30% | High |
| Thiamin | 0.32 mg | 21.3% | Top 10% | Very High |
| Riboflavin | 0 mg | |||
| Niacin | 1.6 mg | 8% | Mid 40% | Average |
| Vitamin B6 | 0.32 mg | 16% | Top 30% | High |
| Folate | 11.2 mcg | 2.8% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.32 mcg | 5.3% | Top 30% | High |
| Pantothenic Acid | 0.64 mg | 6.4% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 39.3 mg | 3.9% | Mid 40% | Average |
| Iron | 0.32 mg | 1.8% | Bottom 30% | Low |
| Magnesium | 16.3 mg | 4.1% | Mid 40% | Average |
| Phosphorus | 111.8 mg | 11.2% | Mid 40% | Average |
| Potassium | 262.6 mg | 7.5% | Top 30% | High |
| Sodium | 197.6 mg | 8.2% | Mid 40% | Average |
| Zinc | 0.96 mg | 6.4% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 13.1 mcg | 18.7% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 9.7 g | 3.2% | Mid 40% | Average |
| Dietary Fiber | 0.73 g | 2.9% | Mid 40% | Average |
| Sugars | 0.8 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.3 g | 16.6% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.6 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 1 mg | |||
| Glutamic Acid | 1.3 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.3 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10.4 g | 16% | Mid 40% | Average |
| Saturated Fat | 5.3 g | 26.5% | Top 30% | High |
| Monounsaturated Fat | 3.5 g | |||
| Polyunsaturated Fat | 0.6 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 522 Calories from Fat 293
% Daily Value *
Total Fat 32.6 g 50.2%
Saturated Fat 16.6 g 83%
Trans Fat
Cholesterol 201.5 mg 67.2%
Sodium 618.5 mg 25.8%
Total Carbohydrates 30.4 g 10.1%
Dietary Fiber 2.3 g9.2%
Sugars 2.6 g
Protein 26 g 52%
Vitamin A 13.9% Vitamin C 16.7%
Calcium 12.3% Iron 5.6%
*Based on a 2000 Calorie diet
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